Do. Epic. Shit.

Paolo carries a sandbag weighing as much he does (120#).

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WOD

5 rounds for time:
20 overhead kettlebell walking lunges 16/12kg
30 kettlebell swings 16/12kg

compare to 03FEB2010.

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What epic shit are you going to do today?

Our 3 New Rowers Are Great!

WOD

5 rds for time:
20 waiter's walk lunges, 16kg
30 kb swings, 16kg

Finisher:
500m row

In the spirit of competition, you will sprint at the same time as your fellow athletes! You can use the PM4 monitors to race against each other. Get a new PR today!

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Watch this guy pull a 1:14 500m row.



I actually admire the rower in the foreground because he rows the way I think most of you should row!

One Week Until Xmas

So keep XFitting until then! You never know if something like this will happen:

courtesy today's Affiliate blog post.

I'll be running a class the day after Christmas (12/26) at Urban CrossFit in South Lake Union. Time TBA. I'll update this post as soon as I get word.

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18DEC08

Warm-Up

400m run, 500m row or 3 min jump rope/mountain climbers/fast feet, 1 rd CFWU

WOD

5 rds for time:
20 oh walking lunges, 16kg (alternating)
30 kb swings, 16kg

Finisher

120 seconds total of L-sits